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NASM CPT > 4: Behavioral Coaching > Flashcards

4: Behavioral Coaching Flashcards

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NASM ® CPT flashcards
1
Q

_____ _____: Bodily Movement, results in energy expenditure and encompasses many modes and intensities. Movement that isn’t structured exercises such as recreational pursuits.

A

Physical Activity

i.e. golfing, gardening, walking a dog

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2
Q

Define Adherence:

A

Level of commitment to a behavior or plan of action.

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3
Q

_____: Acting in accordance with how one wants to behave

A

Autonomy

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4
Q

Define Intrinsic Motivation:

A

Engagement in an activity or behavior because they feel a sense of satisfaction

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5
Q

_____ _____: A communal space, separate from home or work, where client experiences their own sense of indentity and relationship to others

A

Third Space

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6
Q

_____ _____ _____: Client interventions that are used to change some determinant of behavior

A

BCTs (Behavior Change Techniques)

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7
Q

T/F:

Self-Efficacy is One’s belief that they can complete a task, goal, or performance

A

True!

Also known as self-confidence

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8
Q

Define Ambivalence:

A

Describes a person’s state of mixed feelings about a situation

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9
Q

Define Self-Monitoring:

A

Observing, measuring, and evaluating one’s own behavior, often in the form of a diary or log

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10
Q

_____ __ _____: Refers to the psychological, social, or environmental factors that influence behavior

A

Determinants of Behavior

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11
Q

Define Intension:

A

A construct that captures motivational factors that influence behavior. it indicates how hard people are willing to try and how much effort they are planning to exert.

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12
Q

_____-_____ _____: A Broad theoratical framework for the study of human motivation

A

Self-determination theory

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13
Q

Define Autonomous Motivation:

A

Motives for exercise relating to valuing the outcome, exercise being consistent with identity, or enjoying exercise

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14
Q

_____: A concrete representation of when and where exercise will occur

A

Planning

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15
Q

Define Attitudes:

A

The degree to which a person has a favorable or unfavorable evaluation of the behavior of interest

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16
Q

_____ _____: the expected positive and negative consequence of a behavior

A

Outcome expectations

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17
Q

T/F

Stress is the state of mental or emotional tension from demanding circumstances

A

True!

Nice work :)

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18
Q

T/F

Perceived behavioral control is an evaluation of whether one has the means, resources, and opportunities to perform a behavior

A

True!

You’re on a roll O0o.

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19
Q

Define Affective judgement:

A

Expected judgement or enjoyment influenced by emotions

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20
Q

T/F:

Belief that an important person or group of people will approve and support a behavior is referring to Subjective Norms

A

True!

NOICE

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21
Q

T/F:

a client not exercising and not planning to start exercising within 6 months is in Contemplation

A

False!

PREcontemplation

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22
Q

T/F:

When a person is thinking about implementing change but has not yet taken any steps to get started, other than taking action within the next 6 months, they are in Contemplation

A

True!

There ya go ;)

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23
Q

Define Preparation when making change:

A

Client intends to act in the near future, usually within the next month

24
Q

T/F:

Making specific modifications in exercise routine within the past 6 months is called Maintenance

A

False!

This is Action

25
Q

T/F:

Exercising for more than 6 months and working to prevent relapse is called Maintenance

A

True!

Nice work champ

26
Q

_____ _____: Reflection of the clients’ weighing of the pros and cons of changing

A

Decisional Balance

27
Q

_____: ability to identify with another person’s feelings, attitudes, or thoughts

A

Empathy

28
Q

_____: a relationship in which two people understand each other’s ideas, have respect for one another, and communicate well

A

Rapport

29
Q

_____ _____: Process of seeking to understand the meaning of the speaker’s words and restating the idea back to the speaker to confirm that they were understood correctly

A

Reflective listening

30
Q

_____ _____: Listening style that involves having genuine interest in what the speaker is saying; requires the listener to fully concentrate to understand the speaker’s message

A

Active listening

31
Q

Define Closed-ended Questions:

A

directive questions that can be answered with one word; yes or no

32
Q

Define Open-ended Questions:

A

Nondirective questions that can’t be answered with a simple yes or no; they require critical thinking to formulate a response

33
Q

T/F:

Short sentences that continue the client’s thoughts and add momentum to the conversation are called Linking Summaries

A

False!

Collecting Summaries

34
Q

T/F:

Summaries that tie together information the client has presented, perhaps even from previous sessions are called Linking Summaries

A

True!

Good work

35
Q

T/F:

Summaries used to wrap up a session or announce a shift in focus are known as Collecting Summaries

A

False!

Transitional Summaries

36
Q

Define Affirmations:

A

Positive statements about character strengths

37
Q

_____ _____: Client-centered, directive method for enhancing intrinsic motivation to change by exploring and resolving ambivalence

A

Motivational Interviewing

38
Q

_____-_____: An internal conflict that occurs when an individual compares their actual self with their ideal self

A

Self-discrepancy

39
Q

T/F:

Sustain talk is talk that represents and predicts movement away from change

A

True!

WAY. TO. GO.

40
Q

T/F:

Sustain talk is talk that reflects movement of the person toward behavior change

A

False!

Change Talk

41
Q

What do the letters in SMART represent when goal setting?

A 
Specific
Measurable
Attainable
Realistic
Timely
42
Q

Compare & Contrast:

Outcome goal vs. Process goal

A

Goals focused on the end result
vs.
Tasks that are pursued to reach a final outcome

43
Q

_____ _____: a behavior change technique that links a goal-directed response to situational cues ny specifying when, where, and how to act

A

Implementation Intensions

44
Q

_____ _____: A behavior change technique that involves anticipating barriers to goal action and proactively preparing strategies that prioritize intentional behavior over counterproductive habitual responses

A

Coping plans

45
Q

Give examples of methods for self-monitoring:

A

Journaling, making notes on a calendar, using a fitness tracker, etc.

46
Q

What are some benefits of self-monitoring:

A
  • able to observe progress, thus enhancing self-efficacy
  • accountability for client, due to trainer checking in on their progress
  • awareness of precursors to behavior, leading to identify barriers/facilitators of exercise
47
Q

List some common Time Management strategies for self-monitoring:

A
  • Assigning priorities to daily tasks and completing the more important ones first
  • Not acepting every request for one’s time; keeping hours open for unexpected events and personal needs
  • Turning key tasks into repetitive habits
  • Scheduling buffer time between important tasks
  • Implementing systems of organization
  • Eliminating nonessential tasks
  • Limitin time spent on empty activities like scrolling through soc. media
48
Q

_____-_____: internal dialogue in which the individual interprets feelings and perceptions, regulates and changes evaluations and convictions, and gives himself or herself instructions and reinforcement

A

Self-talk

49
Q

Define Reverse Listening:

A

Replacing negative statements with positive statements

50
Q

Define Stopping

A

the ACT of saying “stop” out loud to undesired statements

51
Q

_____ _____: when people believe the exact content of their own thoughts

A

Cognitive fusion

52
Q

T/F:

Appearance Imagery is the process created to produce internalized experiences

A

False!

this is Imagery

53
Q

T/F:

Imagery is when a person imagines appearance or health-related outcomes

A

False!

Appearance Imagery

54
Q

T/F

Appearence Imagery is when a person creates mental images that increase energy and/or relieve stress

A

False!

Energy imagery

55
Q

T/F

Technique Imagery is when individuals mentally rehearse their technique

A

True!

Good thinking there :)

56
Q

Define Psyching Up:

A

the process to get oneself into a stte of psychological readiness for performance

NASM CPT (23 decks)

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